Strength training, also referred to as resistance, training challenges your muscles with a stronger counter force. It might involve lifting dumbbells, pushing against a wall and pulling a resistance band. You can make your muscles stronger by increasing your weights or resistance. Strength training exercises will boost your muscle mass, increase a level of testosterone in your body, tone your muscle and strengthen your bones. Additionally, it will boost your energy allowing your body to handle daily activities such as climbing stairs, lifting groceries and many more.
You’re recommended to try strength training exercises for all your major muscle groups such as arms, abdomen, hips, shoulders, chest, back and legs at least 2 times every week for the best results. One set of these exercise, about 8 to 12 reps for each sessions will be enough. However, you should try out 2 to 3 sets for the best results. Give your muscles about 48 hours to recover before trying out another session. Here are some useful tips to keep your strength training safe and gain the best results.
A) Take about 10 minutes to warm up before the exercises and cool down immediately you’re done. You can warm up by taking a walk and cool down by doing stretches.
B) Your main focus should be the form and not weight. Make sure your body is properly aligned and move smoothly throughout the entire exercise. If you’re in a poor form, you will not enjoy the gain and you’re prone to injuring yourself. If you’re learning a new routine, avoid the weights or use lightweight options. Your main concentration should be smooth and slow lifts as well as properly controlled descents that isolate a particular muscle group.
C) If you’re working out in the right tempo, you will be calm and in control. That way, you can avoid compromising your gains on the strength training exercise because of momentum. For instance, before lowering your weights or lifting, you should count to 3 first.
D) Take your breathing into consideration during the session. When you release the weights, you should inhale and exhale when working against the resistance, pulling or lifting.
E) Challenge your muscles with each session by increasing the resistance or weight. You might have a different choice of weights depending on the exercise. Choose a weight limit that will affect the targeted muscle in the last 2 reps while still allowing you to maintain your form. Choose a lighter weight if you can’t achieve this. If you’re going through the challenge faster, you should choose a lighter option or add a few more reps. You can always gain a little help with the right supplement.
F) Choose a routine and stick to it. For instance, you can try doing strength training exercises at least 2 or 3 times per week. You can either do full body exercises 2 or 3 times every week or break them into upper and lower body options for the best results.
G) Allow your muscles to relax and heal. Note that, these exercises will cause some tears in your muscle tissue. They might not be harmful but they are useful in the whole process. When the tears heal, your muscles will be stronger. Allow at least 48 hours between exercises for your muscles to heal completely.